Friday July 27, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Fast Row
    • Active Samson
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon pose
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Power Cleans
      • 5 Burpee Box Jump Overs
  • WOD “Doce”
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (135/95)
      • 15 Burpee Box Jump Overs (24/20)
      • rest 4 minutes
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (115/80)
      • 15 Burpee Box Jump Overs (24/20)
      • rest 4 minutes
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (95/65)
      • 15 Burpee Box Jump Overs (24/20)
  • Mobility
    • Standing calf stretch
    • Couch stretch